DB Incline Bench
40x10
40x10
40x10
40x10
//not so great on the MMC today
Rear Delts
3x15x15
Tonight:
Extensive foam rolling of quad and outside of my leg and then suddenly my knee felt better during my workout. I might be onto something here.
Box Squat (read today that it may take a little strain off the knee, i liked it, and i know my depth was great)
85x10
125x5
155x5
185x3
210x3
240x8 //easy
Also not doing BBB to keep volume down because that might also be aggravating my knees.
Good Mornings
105x12
105x12
105x9 //omg hamstrings were dying
So I finished them:
Leg Curls
110x12
110x12
110x12
They were so fried, the leg curls actually felt heavy. I wrapped up with 5 minutes of random stretching. I will be foam rolling my quads again tomorrow, it was so painful and it seemed to help. Like normally with foam rolling it hurts for a bit then goes away. Not so with my quads, which may be a problem.
foam rolled before the gym today, quads weren’t too bad. hamstrings i couldn’t even put full pressure on they hurt so bad.
Press
65x5
85x3
95x3
110x3
125x9 //just added an extra five pounds. oh well
4x10x85 //i wasn’t fully locking out
Pull Ups
did 3 sets of pulldowns (100,130,160) to warm up
BWx2x5
15x5
35x5
35x5
35x5
Dips
BWx5
25x5
45x8
45x8
45x8
Fatgripz Curls
40x8
40x8
40x4 //left palm just gave out
So dips really hurt my sternum today. I think I may back off on the weight and just do bodyweight dips for a while and pump up the volume. Additionally, I need to do more back work as my pulling:pushing ratio is definitely worse than 1:1. I don’t want to increase the length of my workout because my set quality suffers. 4/5 exercises seems to be the sweet spot.
Deadlift
225x5
275x5
305x5
325x3
350x5 //did a 6th rep but my form broke down
So I was doing these weights off memory and didn’t think it through. It was supposed to be 270,305,340 (75%,85%,95%) but instead i dun goof’d and did 85%, 90%, 98%.
Walking Lunges
BWx15
30’s x15
DB Row
60x20,15 //i was at a different gym today, DB handles were thicker so i didn’t do the fatgripz and i was kinda fried after those deadlifts
started good mornings but quickly realized i wasn’t going to power through them and leg curls after. So I just went home instead and did some foam rolling
So I did 2 workouts (one upper, one lower) for my deload week. Kinda just messed around with stuff at the gym, got a pump and tried using some machines. Also read an article about DoggCrapp which I found VERY interesting and somewhat tempting. Did a mile run today, 8:08. Not too bad since I’ve been kinda off running lately. May make another session a soft/easy deload workout. Doubt it.
Today was a little disappointing. I rushed my set-up for bench and got way lower than I’d hoped.
Seated Row
4x10x160 //too light
Flat Barbell Bench
155x5
175x5
200x7
Kroc Row //I wanted to use FatGripz but I literally could only do like 3. The handles at 70 suddenly get huge so it was untenable.
3x20x70
Incline DB Curl
3x10x15
//This was a ridiculous pump. I focused on the contraction like Kai Greene mentioned and wow. Still moving up to 20’s, but I’m gonna keep the weight low on this.
Smith Machine High Incline Press //I love these
95x8
135x10
135x6
135x8
Leg Curls //hardest exercise of the workout haha
120x12
120x7
120x7
So next week I plan to only do the required reps and max out the deadlift. The goal is to surpass my previous best of 405 and hit 420, since that is what my projected maxes keep saying. Here’s to hoping. Also, st patty’s day tonight. Pretending to be Irish, in moderation.
I had family obligations today, so the workout was rushed and kept to a bare minimum.
Box Squat
195x3
225x3
250x9
Next day:
BB Row
4x10x165
Press
100x3
110x3
125x10
W. Pull Ups
BWx8
25x5
50x3
BWx12 (Straps)
//The bar I was hanging from was smooth metal, I couldn’t hold on too well. The bar I normally do pull-ups on is taped.
Hammer Curls
2x10x35
CGBP
3x5x155
Cable Push Downs
3x15x100 //felt twinge in left elbow
Family obligations yet again. I tried taking NO Xplode hoping the caffeine might give me an edge on the max out attempt. Definitely just made me antsy and I lost focus and some control, physically. I couldn’t focus/contract things in the right order. I feel this screwed my warm-up and I had a 140-150 pulse, from walking. It was not beneficial and just made me feel really weird. 405 went up fairly easily. My 420 lift I got an inch off the ground, felt the arch leave my back so I dropped it to avoid any danger. I feel with a proper warm-up and the right mental state, I could hit 420 for sure. The strength is there, I just need to execute right. Bench tomorrow or maybe wednesday. I’m aiming for 225x5.
W. Pull Ups
50x5
50x5
50x5
//barely getting to the bar
Hammer Curls
3x10x35
CGBP
135x10
160x5
175x5
175x5
//I set up in the cage for these. I tried out the smith machine, but it was garbage. I wasn’t going to use the regular bench for safety and I am just having a hell of a time unracking the bar.
My deadlift deload day didn’t go well. I got a couple sets of front squats then left. My right ankle felt too tight, I couldn’t stay tight, my warm-up was shit, and I had no energy. I called it early and went home and did some ankle mobility stuff.
Today: (squat deload)
Power Cleans
115x3
135x3
155x2
165x2
175x2 //this was surprisingly easy
3x5x185 Box Squats
3x5x205 Romanian Deadlifts //double overhand was giving out. i’ll have to use mixed next time
3x20xknee Ab Wheel
3x20x110 Leg Extensions
So I decided to get rid of any calf work on my leg days and spend that time doing rehab for my ankle, stretching, massaging, that sort of thing. I added power cleans because I haven’t done them in so long and my deadlift days have 5 exercises so I wanna keep with that.
School has been a little hectic and I wanted to give some time to rest the elbow anyway. It felt fine today, so hopefully it was just a one-time thing.
Today was a deload day for bench
Bench //form felt nice and tight
135x10 //weight felt too light, so i kept going
135x5
135x5
had to wait, so i did some neck work
Smith High Incline Press //i did well but only because bench was super light today. i expect the reps to go down next time
95x10
140x10
140x10
140x10
Seated Rows
5x10x200
DB Hammer Curls
40x10
40x10
40x7
DB Incline Curls
20x12
20x12
20x12
Tricep Push Downs
120x15 easy
140x12 //full stack
140x12
80x25 //had plenty of juice left so i just burnt out
Looks like I need to move to the lat pull down station for push downs now.
noticed small blood blisters from the run yesterday. =\
anyway, today’s workout was “meh” strength-wise
Standing Press
45x10
75x5
95x5
110x5
125x5 //i got 10 last time. my lats stopped making a shelf and i had nothing
DB Press
35x12
35x12
40x12 //i honestly think i should move up to 45, maybe even 50’s
W. Pull Ups
55x5
55x3 – 45x3 //just unstrapped the ten and did 3 more
45x5
W. Dips
45x5
55x5
55x5
Kroc Row
110x11
110x9
//tried wrist curls, i felt nothing in my flexors and a ton of uncomfortableness in my tendons/wrist. will not attempt again
Wrist Roller
flexors set with 10 up and down
extensors set with 10 up and part-way down
flexors set with 5 up and down
extensors set with 5 up and down